Never Make These New Year's Resolutions Again

To set the most effective resolution, be as tough as you want your biceps to be. By that, we mean, be strict. Rather than simply promising to "be more healthy," set a SMART goal—one that's specific, measurable, attainable, results-focused and time-bound.

Related: The Resolution Solution: 7 Goals You Can Meet This Year

As beneficial as it is to get your heart pumping, pounding on your joints or pumping iron every day can actually backfire. Overtraining is a relative concept (for one woman, running 6 miles a day may be normal, while for her neighbor, that might be her goal for a year down the road). But if you notice symptoms such as mood changes (often triggered by hormonal imbalances), diminishing physical returns from your workouts, trouble sleeping, extreme soreness, and exhaustion, it's time to schedule more rest days. Aim for one to three rest days per week, depending on your current fitness level and goals.

True, wine isn't calorie-free. But as long as you indulge in moderation (up to one drink per day for women), your happy hour habit can actually help prevent colds, fight cell-damaging free radicals, and prevent age-related memory damage.

Related: The Health Benefits of Alcohol

Speaking of sips, more and more dieters are turning to juice fasts to "detox" and cut calories, but your body actually does an A+ job at cleansing itself. Plus, stripping fruit of its fiber and eschewing protein puts you at risk for more hunger, muscle loss, and blood sugar spikes. Stick to whole foods–centric meals and opt for whole fruit (instead of juice) for more fiber.

Besides helping you feel full (sensing a theme here?), dietary fat boosts nutrient absorption. Often, nonfat or low-fat replacements for your favorite foods are augmented with more sugar to mask the fact that they are less tasty than the original. As part of a nutritious diet, aim for about 30 percent of your calories to come from fat. For the most benefits, seek out monounsaturated fats, found in olive oil, and polyunsaturated fats, found in many fish.

Carbs have been villainized a lot in the past few years, but the truth is, you need them. "Carbs should make up the majority of your diet, especially if you're active," Kelly Pritchett, Ph.D., R.D., a sports dietitian and spokeswoman for the Academy of Nutrition and Dietetics told us in Carbs: A Love Story. Cut out the processed stuff (like cookies and refined cereals), and focus on eating whole grains, fruits, and vegetables instead.

After years of conflicting research, the current verdict is that yearly mammograms may do more harm than good. Women screened yearly are almost one and a half times more likely to receive a false positive than those who are screened every other year. Those false positives can lead to a lot of stress and unnecessary procedures. So stick to getting the breast test every other year.